For losing weight, what exercises are best?


There are many ways to lose weight, and knowing which exercises are the best for you can be difficult.

What is the Role of Exercise in Weight Loss?

Exercise can play a major role in weight loss, but it is not the only factor determining weight gain or loss. Nutritional factors, such as caloric intake and the types of food consumed are also important. Additionally, exercise may help people maintain their weight by helping to control energy expenditure.

The role of exercise in weight loss is typically broken down into two categories: primary and secondary. Primary exercise refers to activities primarily used for fitness and health, such as walking, running, biking, swimming, or lifting weights. Secondary exercise refers to activities used for other fitness and health benefits, such as aerobics or dance classes.

There is no single best type of exercise for weight loss. For example, aerobic activity may be beneficial for lowering blood pressure and improving heart health, but it may not contribute to significant weight loss.

Strength training can help build muscle and burn calories, but it can also be time-consuming and strenuous, which may be a barrier for some people trying to lose weight. It is important to choose an exercise program that is appropriate for your level of fitness and physical abilities and that you can stick with over time.

Types of Exercises for Weight Loss

Many types of exercises can help you lose weight. Some people prefer to do aerobic exercise, while others prefer weightlifting. Whichever type of exercise you choose, ensure that you are doing it correctly to see results.

Below is a list of three exercises that can help you lose weight: aerobic exercise, weightlifting, and interval training.

Aerobic Exercise

Aerobic exercise is the most common type of exercise and helps burn calories, including running, biking, swimming, and pedalling on an elliptical machine. When done correctly, aerobic exercise can help you lose weight and improve your overall health. However, be sure to listen to your body and only do moderate amounts of aerobic exercise if you are not completely fit.


Weightlifting is another popular type of exercise that can help you lose weight. When done correctly, weightlifting can work your entire body and provide a great workout. However, be careful not to overdo it; too much weightlifting can lead to injuries. Start with light weights and work your way up as needed.

Interval Training

Interval training is a type of training that combines cardio and weightlifting. This type of training is unique because it challenges your body differently each time you do it. For example, one interval might be a high-intensity interval workout where you work at a high intensity for only a short period, followed by a low-intensity interval workout where you work at a lower intensity for a longer period. This training is great because it helps burn many calories and improve cardiovascular health.

Which exercise best depends on your fitness level, goals, and preferences. However, all three types of exercise can help you lose weight and improve your overall health.

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How Much Exercise is Enough?

There is no one answer to this question, as the amount and type of exercise needed to lose weight will vary depending on your unique body composition, health history, and goals. However, some general guidelines that can help you get started include:

1-Aim for 30 minutes of daily activity, including cardio and strength training.
2-Focus on exercises that burn more calories than they weigh, such as running, cycling, elliptical training, and swimming.
3-Make sure to add variety to your routine so you don’t get bored or frustrated. Try different types of exercise each week, and mix in different intensity levels so that you are always challenging yourself.
4-Make sure to drink plenty of water and eat healthy snacks to refuel after workouts.

What Kinds of Exercises are Good for Different Parts of the Body?

There are a lot of different exercises you can do to help you lose weight. Some people prefer to do cardio exercises, while others find that weightlifting is more effective. Whatever your personal preference, here are some of the best exercises for different parts of the body:

1. Cardio Exercises:

Cardio exercises are a great start if you want to burn calories quickly. Cardiovascular exercise helps to improve your heart health and can help you lose weight by burning more calories. Some good options include aerobic boxing, running, elliptical training, and swimming.

2. Weightlifting:

A weightlifting is a great option if you want to target your entire body. Strength training not only helps you tone your body but can also help you lose weight by adding muscle mass. Many gyms offer classes that focus on specific areas of strength, such as core strength or arms and shoulders.

3. Yoga:

Yoga is another great way to burn calories and tone your body. It is an excellent workout for all body parts and can help improve your flexibility and balance.

4. Pilates:

Pilates is another great exercise that can help with weight loss and overall fitness, focuses on using your body weight to work the muscles in your body. This type of workout is great for those looking for an intense workout that is also easy on the joints.

5. Dance:

Dance is another great way to burn calories and tone your body. Dancing has been shown to improve cardiovascular health, bone density, and muscle strength. It is also a great way to relieve stress and increase moods.

There are a lot of different exercises you can do to help you lose weight. The best way to find what works best for you is to try a few different workouts and see what gets you the desired results.

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The Best Times to Exercise for Weight Loss

You need to consider a few factors when it comes to losing weight. The type of exercise you do is one of them. Here are the best times to exercise for weight loss:

1-In the morning:

This is when your body is at its most rested. This means your muscles are ready to work and burn more calories.


The afternoon is the perfect time to break a sweat because your body has been working all day.

3- Evening:

After a long day, your body is primed for a workout. Burning calories late at night will help you lose weight in the morning.


Weekends are the best time to indulge in your favorite activities. This means you will have more energy to exercise.

Benefits of Regular Exercise for Weight Loss

Regular exercise can help you lose weight and improve your overall health. According to the Centers for Disease Control and Prevention, regular exercise can reduce your risk of developing obesity, heart disease, stroke, type 2 diabetes, some forms of cancer, and depression. Here are some of the benefits of regular exercise:

1- Reduced obesity rates:
A 2014 study found that people who exercised regularly had a 34% lower risk of being obese than those who didn’t.

2- Improved heart health:
Exercise has been shown to improve heart health by reducing the risk of developing heart disease and improving blood flow.

3- Reduced stroke risk: Exercise has been shown to reduce the risk of stroke by up to 48%.

4- Reduced type 2 diabetes risk:
A European Journal of Cardiovascular Prevention study showed that people who exercised had a 36% lower risk of developing type 2 diabetes. Exercise can also lower blood sugar levels in people with diabetes.

5- Reduced cancer risk: Exercise has been shown to reduce the risk of breast cancer, colon cancer, ovarian cancer, and prostate cancer. It may also help prevent other types of cancers from developing.

6- Reduced depression risk: Exercise has been shown to improve mood and reduce symptoms of depression.

Video by Joanna Soh Official

How to Make Exercise Easier to Stick To

There are a lot of different exercises that can help you lose weight. However, some exercises are easier to stick to than others. Here are five easy-to-follow exercises that will help you lose weight:

1. Walk on the treadmill:

This is a great exercise for people who have trouble sticking to other workouts because it is relatively short and simple. Just walk at a comfortable speed and try not to break into a run.

2. Jog in place:

This is another great exercise that is easy to do and doesn’t require much equipment. Just jog in place for 30 seconds and then rest for 30 seconds. Repeat as needed.

3. Strength training:

Strength training is a great way to improve your fitness level and lose weight. It can be done with weights, machines, or your own bodyweight. Make sure to mix up your routine, so you don’t get bored or injured.

4. Yoga:

Yoga is an excellent way to relax and de-stress. It also offers many benefits for weight loss, including increased flexibility and calorie burn. If you’re new to yoga, start with some basic poses until you become more comfortable.

5. Dance:

Dancing is a great way to lose weight and improve your fitness. There are many different types of dance that you can try, including ballroom, salsa, hip-hop, and belly dancing. Just be sure to stay safe while you’re dancing and focus on enjoying the experience.

These five easy-to-follow exercises will help you lose weight and stay healthy. If you find one exercise easier to stick to than the others, alternate between them throughout the week.


If you’re looking to lose weight, there are a few exercises that you should definitely be doing. Some of the best exercises for losing weight include cardio and strength training. If you’re just starting out, start by gradually adding more exercise to your routine over time. Also, eat a balanced diet and avoid sugary foods and drinks.

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